Warm Up: Warmy+ Weightlifting; Deadlifts 5,5,3,3,1 Xfit WOD: Teams of 2 complete 3 rounds for time of; 40 Box jumps (24/20) 40 KB swings (53/35) 40 Front squats (95/65) 40 Wall ball (20/14) 40 HRPU’s Pull up work; 17,11,10,9,9

Warm Up: Warmy+ Weightlifting: Snatch; 5,5,3,3,1 (take a few minutes warming up before starting the Rx’d rep count) Xfit WOD: In teams of 2 complete the following for time: Run 800 meters (Relay style with each person running 400m) 40 Hang power cleans, 115#(75#) (bar can’t touch ground) 100 Bulgarian Split Squat (partner holds hollow […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: Teams of 2 or 4 complete the following for time: Round 1; 15 Wall balls 15 Box jumps (24/20) 15 KB swings (53/35) 15 Front squat (95/65) 15 Slam ball (AHAP) 15 Lunges (75/55) rack position – each leg 15 Calorie […]

Warm Up: Warmy+ Weightlifting: Clean and jerk 3-3-3-3-3 reps @65% of your 3RM Xfit WOD: For time: Run 800M with partner then… 3 rounds of: 25 Push press (95/65) 50 Abmat situps 75 Double unders (Sub 150 single unders) Pull up work; 17,11,10,9,9

Warm up: Warmy+ 3 rds Tabata of; Push ups Squats Sit ups  DU’s  Xfit WOD: 2 rounds: 24 deadlifts (135/95) 24 box jumps (24/20) 24 wall ball (20/14) 24 front squats (115/75) 24 box jumps 24 wall ball 24 hang snatch (95/65) Pull of work; 17,11,10,9,9